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3-‐Ring Circuit IAFC 2015 | Session #516 Course Description: Come center stage under the big top for the best aquatic circuit in town! One pool, two interactive team drills, and three total body exercise stations, focusing on building intensity and camaraderie that deliver a high-‐results workout for all. Get your tickets. Now showing at IAFC 2015! Brief Overview: • 45 minute format • 3 Stations o Cardio, Strength Conditioning, Core • 3 Circuits + 2 Team Challenges • 3 Rounds for each exercise o Round 1: 50 seconds work/25 seconds rest-‐transition o Round 2: 40 seconds work/20 seconds rest-‐transition o Round 3: 30 seconds work/15 seconds rest-‐transition • Team Challenge o Group activity (stay with station groups or merge into one group) Rounds: • Round 1: “Test the Waters” o Teach the easiest version of the exercise: small ROM, less distance traveled, minimal jump • Round 2: “Make Waves” o Increase ROM, increase speed/cadence, increase distance, increase height of jump or leg switch • Round 3: “Tidal Wave” o Increase ROM, speed/cadence, distance, height, reps Equipment: The use of equipment is acceptable for all three components. Plan, so each station has different equipment and is consistent for all three circuits. • Cardio: Wall, Noodles, Buoys, Paddles/Drag, No Equipment • Strength: Noodles, Buoys, Paddles/Drag, No Equipment • Core: Wall, Noodles, Buoys, Paddles/Drag, No equipment Example: • Cardio (no equipment); Strength (noodles); Core (wall) • Cardio (hand buoys); Strength (drag); Core (no equipment) • Cardio (wall); Strength (no equipment); Core (hand buoys) Stephanie Thielen Fitness, LLC www.stephanie-‐thielen.com | www.facebook.com/stfitnessllc | [email protected] Class Construct Circuit #1: 9 minutes • Cardio • Strength • Core Circuit #2: 9 minutes • Cardio • Strength • Core Circuit #3: 9 minutes • Cardio • Strength • Core Warm Up: 5 minutes Transition: 1 minute Timing: • Round #1: 50/25 • Round #2: 40/20 • Round #3: 30/15 Team Challenge #1: 2 minutes Transition: 1 minute Timing: • Round #1: 50/25 • Round #2: 40/20 • Round #3: 30/15 Team Challenge #2: 2 minutes Transition: 1 minute Timing: • Round #1: 50/25 • Round #2: 40/20 • Round #3: 30/15 Cool down Stretch: 5 minutes Show exercises for each station Exercise List Show exercises for each station Exercise List: Show exercises for each station Exercise List: Teaching Tips: 1. Timer a. Seconds Pro b. Ultra Timer 2. Keep encouraging exercisers to move quickly from station to station 3. Each round becomes more intense. Follow the intensity progression of “Test the Waters”, “Make Waves”, “Tidal Wave”. Show appropriate progressions for each intensity level. 4. Order of stations does not matter. What is appropriate for your pool shape/space? 5. Preview as many moves as you can during the warm up. Stephanie Thielen Fitness, LLC www.stephanie-‐thielen.com | www.facebook.com/stfitnessllc | [email protected] Exercise List: Create a list of exercises to choose from. Consider 12 exercises for each component (4 in each category) Cardio Options: Choose 3 per class No Equipment Hand Buoys Drag Rocking Horse Switch Front Straight Kicks w/ Buoy Knee Lifts w/ Paddle Punches Right rocking horse 2x; swing the Punches WT Knee lifts forward punches. back leg through. Left rocking ½ WT Kick w/ buoys reaching for Increase to LT; increase knee horse 2x, swing the back leg feet. Change tempo to WT. ROM; accelerate arm punches through. Add arms; add front Increase ROM of kicks. Push kick; straight leg swing through buoys into water Tuck Jump F/B with ½ Turn Jump forward/backward. ½ Turn and repeat to the back. Add arms, bigger tuck, increase distance Strength Options: Choose 3 per class No Equipment Hand Buoys Drag Squat + Straight Leg Kick Buoy Plunges Shoulder Abd/Add Squat to R Leg, Squat to L Leg. Stationary legs, alternating Lift arms out to side and back in. Increase ROM of kick. Accelerate arms. Increase pace, increase Increase pace. Add jumping jack kicks up and/or down ROM from shoulder (f/b), both legs, add torso rotation, arms, buoyant body position accelerate arms up and/or down Around the World Arms Reverse fly, lat pulldown, frontal raise. Reverse. Posterior pulldown, lateral raise, chest fly. Increase pace, change hand position, decrease reps. Core Options: Choose 3 per class No Equipment Hand Buoys Noodles Figure 8’s Stir the Pot Palms together, arms straight. Grasp both buoys. Skim the Draw a figure 8. Increase pace, surface clockwise and stand on one leg, tandem stance counterclockwise. Increase pace. Decrease “stirring” reps, push buoys into the water, add a jump with every direction change Standing Rotation Palms together, arms straight. Sweep arms across from right to left. Increase pace, stand on one leg, add cross country ski Stephanie Thielen Fitness, LLC www.stephanie-‐thielen.com | www.facebook.com/stfitnessllc | [email protected] Team Challenges: Create a list of activities to choose from. Consider 12 activities for small and large group. 1. Small Groups | Rockette Kicks a. Line up shoulder to shoulder. Grasp shoulders. Front Kicks 2. Small Groups | Noodle Jump a. Staggered line. 1 person jumps over/back noodle. Pass to the next person in line 3. Large Group | Reaction Drill “High, Low, Turn” a. Everyone runs in place. Call out at random intervals. “High”= Jump up. “Low” = Front shoot out. “Turn” = Tuck and spin 4. Large Group | Tempo Running a. Everyone runs around the pool. Call out tempos at random intervals. Slow, Moderate, Quick. Cardio Rocking Horse Switch Tuck F/B with ½ Turn Pendulum Swing in 3’s 3-‐Ring Circuit Pool Practical Strength Palm Scoops Up/Down Team Drill #1 Rockette Kicks Pole Arms Team Drill #2 Group Reaction Drill: High | Low | Turn Around the World Arms Core Figure 8’s Standing Rotation Side to Side Shoot Out Stephanie Thielen Fitness, LLC www.stephanie-‐thielen.com | www.facebook.com/stfitnessllc | [email protected]